This week we are continuing our conversation about portion control. Since one of the most challenging times to practice good portion control is in restaurants, I have provided you with some good guidelines for eating out:
General Guidelines to Keep in Mind When Eating Out:
We have what I like to call “Portion Distortion” in this country. Most restaurant meals are 2-3 times a recommended serving. To keep your calories in line and your portions reasonable, try some of the following ideas when dining out:
1.Stay away from buffets (it’s impossible to eat a reasonable meal when you’re faced with an “all you can eat” situation). If everyone else wants to go to one, go along but order off the menu. You will be so happy you did.
2.Think about splitting an entree with someone. Or, ask for a to-go box and put half your entrée in there before you start eating. Or put the remainder in the box when you feel satisfied (a 5 on a scale of 1-10) not full (which is an 8-10). Remember it takes the brain and stomach 20 minutes to talk to each other to let you know you’re satisfied. So, eat your meal very slowly. Savoring and thoroughly chewing every bite.
3.Stay away from the bread and chip baskets. They can easily add 300-500 calories to a meal (with little satisfaction)
4.Take your own salad dressing when possible, or ask for a small bowl of olive oil and vinegar. Drizzle about 1 tablespoon on top.
5.Choose grilled or broiled (dry heat) preparations when possible, and if you feel comfortable and the restaurant seems accommodating, ask for the sauce on the side and then just lightly dip each bite. You’ll eat a lot less than if your entrée is soaked in the sauce. Choose broth sauces when possible and stay away from cream sauces.
6.Since most of the starches in restaurants are white, forgo the starch and ask for a double helping of vegetables.
7.If they have a broth based soup (stay away from cream soups), order that as part of your meal to help give you a satisfied feeling.
8.If you want desert after a meal, order one or two between the group and have a taste or two. This will satisfy your palette more than you think.
9.Focus on the conversations and making lasting memories, and food will take a back seat, even on vacations.
10.Just remember, restaurants don’t care about your waist line. Their only concern is taste. Most restaurant prepared meals will be at least twice as many calories as the meal would be if you cooked a health conscious version of it at home.
I’m sure you’ll come up with some great strategies too and I’d love to hear about them. Over half of my ideas have come from clients and friends who have shared with me.
Practicing good portion control is a multi-prong approach.We will tackle one at a time.This week I want to give you some ideas for slowing down your meal periods.As I said in my check-in email yesterday, research shows that the slower we eat, the less calories we take in.It takes roughly 20 minutes for the brain and the stomach to communicate with each other.
Often right after a small meal, we feel as though we could still eat more. And if the food is sitting in front of us, we will.My advice to you is to serve out the proper portion for your meal and put all of the food back in the refrigerator and pantry BEFORE you sit down to eat. Then, when you are finished with your meal, instead of asking yourself if you are still hungry, look at your watch, take note of the time and go get busy with a project for 20 minutes.I guarantee in the middle of your project you will say to yourself, “Wow. That really was enough food.I’m not hungry anymore.”
Here are some other ideas for helping you slow down your meals:
1.First, it’s important for you to eat at approximately the same times each day so you teach your body when to expect food and when to not expect food. This will keep you from eating for reasons other than physical hunger.It will also make your will power stronger when you are around food at “non-meal times”.
2.When you do eat, do not eat out of containers.Serve yourself a nice meal like you would if you were having a guest over.You probably didn’t realize that one of the main reasons for getting derailed on your nutrition plans are your feelings of deprivation.When you don’t treat yourself as nicely as you would treat a guest, you do not get the same level of satisfaction from your meal, leading you astray later in the day.On the same note, do not eat while you are driving in the car or standing at the kitchen counter.In order for your brain to signal that you are satisfied, your mind has to feel like you had a normal meal and to do that, the best place to sit is at your kitchen table.
3.Put your fork down between every bite.You’ve heard people say that you should chew every bite of food 15-20 times.Well that’s not too far off.Challenge yourself to put your fork down between every bite.I guarantee this will slow you down and you will feel more satisfied.Kathleen Allen and her husband challenged each other on their last date night to stretch the dinner out to 2 hours.Read about this experience and what she learned further down on the blog.
4.Do not do anything else while you are eating.Do not work on the computer, watch TV or even read.Again, it is important for your brain to be focused entirely on every bite in order for your mind to feel satisfied.Following is an article put out on this topic by the American Journal of Clinical Nutrition.
Want to Lose Weight? Then Pay Attention!
Picture this: You're sitting in a movie theater, popcorn and soda in hand, chatting with friends and waiting for the show to start. Finally, the lights go down and you reach for the popcorn and you realize you're scraping the bottom of the barrel.
That's right — you managed to eat the whole thing while you weren't paying attention.
The good news is you're not alone. A new study of healthy-weight women revealed that even restrained eaters consumed significantly more calories when they were distracted than when they were alone without outside stimuli.
Researchers from Hospital Hotel-Dieu in Paris, France recruited 41 women, ages 26 to 55, to eat lunch once a week under four different conditions in a laboratory setting.
They were alone without distraction, alone while listening to recorded instruction on how to focus on the taste of their food, and alone while listening to a tape of a detective story.
And they ate lunch with three other women who were also participating in the study.
Despite reporting equal levels of hunger under all four conditions, they ate considerably more calories while listening to the detective story.
Researchers recommend that people who wish to maintain or lose weight avoid eating while watching TV, talking on the phone or listening to music, all activities capable of derailing even the best weight-loss efforts.
Source: American Journal of Clinical Nutrition 2001, 74, 197-200
So...after reading the latest article, you might be a bit alarmed as to what kind of affect the people you hang with are having on you. I would prefer to think on the positive side...maybe our healthy choices can influence our friends to become more fit rather than the reverse...?
Case in point: My husband and I were given a gift certificate to Donovan's for Christmas. Neither of us really like red meat so we set out for the seafood fare. We are also both trying to shed some pounds so we walked in with some strategy in mind. I had scanned the menu online first to decide what I was going to order. We both decided to only eat until we were satisfied, maybe full but not stuffed. As I devoured my spinach salad (dressing on the side, thank you). I remembered something I had always wanted to try...I said to my husband, "Let's see if we can make this last two hours tonight [the dinner, ahem]". So...we began the conversations and the slooooow eating. Neither one of us touched the loaf of bread (boxed it up for the kids later). We were not drinking (alcohol) but did go through quite a bit of water, soda and the like. Our entrees came and we continued slowly enjoying ourselves and surroundings. I do believe our 5 waiters were a bit confused as they kept asking to take our plates and if everything was okay. I think when we finally let them take our food they were surprised that we wanted the remainder (half of each, boxed). We realized that in order to meet our time goal that we would probably have to order dessert (damn!). I chose the dessert (honestly) that appealed the least to me. I knew that there is no way I could slowly nibble through a chocolate mousse. We had key lime pie. I am not exaggerating when I say that we took 45min to nibble at that 1 piece of confection. We left at least 1/3 of it behind. More water, more discussion and then...before we knew it, the 2 hours were up. We had enjoyed such a nice, relaxing and communication packed evening. The payoff for me came as we were walking out of the restaurant and waiting with other postdining patrons for the valet to get our cars. The comments went something like this: "I am stuffed!" and "I can hardly move, wow!".
So far this year, we’ve talked about the importance of sleep, and the importance of creating good habits after dinner. This week I would like to talk about another key element to a fit and healthy lifestyle, your support system. There has been some fascinating research that has been done in this area. Fellow trainer and lifestyle coach Tom Venuto, wrote a wonderful article highlighting the latest research to come out about support systems. Below is his article:
Obesity Spreads Through Social Networks, Study Finds
By Tom Venuto, CSCS, NSCA-CPT
Last week, I posted an article about the wide publication of the discovery of an “obesity virus.” Coincidentally, this report came on the tails of en even more publicized study from last month’s New England Journal of Medicine, which reported that Obesity spreads through social networks. Major news media such as the NY Times, the LA Times and CNN, printed dramatic headlines such as, “Research Says Obesity is Contagious!” However, this study was not about obesity being biologically contagious, as in the virus theory, it was about something completely different: It suggested that obesity is “socially contagious.” The sensational news reporting led to many misinterpretations and foregone conclusions by readers, some of whom critized the research and others who dismissed it. However, I believe that this concept - your social network - is something you should take into very serious consideration if you’ve struggled to get in shape or lose weight…
This concept you’re about to hear might even be the one missing piece of the puzzle that can take your results of your fitness program to the next level.
The right social support is absolutely key in adopting a healthy and fit lifestyle. Social support can come in many forms including friends, family, church, trainers, coaches, support groups and more.
Research in scientific peer-reviewed nutrition, obesity, and medical journals, as well as sociology and psychology publications, has provided evidence that programs which include social support have better outcomes than those which don’t.
When negative social pressure is dragging you down, especially from people close to you, it’s extremely difficult to get maximum results and reach all your goals. If you’re not getting social support for your fitness endeavors from your family, obviously you can’t change your family, but you can reach out to enlist support from your friends, and you can seek out new friends and social contacts with similar goals as you.
A new study was recently published by researchers from Harvard in the New England Journal Of Medicine, titled:
“The Spread of Obesity in a Large Social Network Over 32 Years.”
The media put their own spin on it with headlines saying, “Obesity is contagious.” However, the study was not about obesity being biologically infectious, the study said that obesity spreads through SOCIAL networks, ie, obesity is “socially contagious.”
12,067 people who had been enrolled in the famous Framingham heart study were analyzed using a longitudinal statistical model to see whether weight gain in one person was correlated with weight gain in his or her friends, siblings, spouse or neighbors.
The results, although not surprising, were extremely significant:
Among adult siblings, if one sibling became obese, the chance that the other would become obese increased by 40% (55% among siblings of the same gender).
If one spouse became obese, the likelihood that the other spouse would become obese increased by 37%.
Mutual friends - those who both considered each other a good friend - had the highest risk of all. If one became obese, the risk for the other increased by 171%. This showed that the influence in friendship ties was directional.
There was no effect on risk if an immediate neighbor became obese, but even hundreds of miles did not decrease the risk of weight gain among close social ties (friends, siblings), if they were obese.
In a previous study, “The role of social support in lifestyle- focused weight management interventions,” researchers from the Netherlands also confirmed that family members, friends, colleagues and communities (including church) can play an important role in social support. They referred to this as your “natural network.”
However, we all know how difficult it can be when we are surrounded by negativity and peer pressure and unfortunately, it often comes from our very own family and friends.
“Cmon!!! A few cookies won’t hurt ya…”
“How do you live like that… eating all that rabbit food?”
“Have a drink… loosen up and have some fun will ya?”
“Life’s too short to live in the gym all the time…”
And so on…
In fact, one study from the University of Michigan (“Social Networks and Social Support In WeightLoss”) found that family members were considered both the MOST helpful and the LEAST helpful by study participants!
Having the support of your spouse or family may be YOUR greatest leverage - if you can get it - but if you’re surrounded by negativity or your current environment is not conducive to health and fitness yet, don’t worry, there’s good news:
Although obesity appears to spread socially, the studies also say that so do health and fitness habits. It’s largely a matter of getting around the right people and letting them rub off on you.
The Harvard researchers said:
“It’s possible to harness this same force to slow the spread of obesity. Network phenomena might be exploited to spread positive health behaviors, in part because people’s perception of their own risk may depend on the people around them.”
The Dutch researchers agreed and added:
“Bringing new sources of support such as peers into action may be helpful when social support from natural networks is insufficient.”
Although this is powerful, you will probably agree, that it’s also just confirmation of what most people already know and believe…
I know, I know...the 2010 banner thing is a bit much but it has dramatic appeal and at least it wakes you up when you click on the blog...
Speaking of tough...today as I was on my 6am run {along with 3 other forever fitters}, headed up Ocean Air (long, drawn out mile hill behind the Torrey Hills Park), we saw a large group of runners headed towards us...and what were they doing??? Indian Run UP the hill..wow! And I said to myself...what kind of crap would Deanne get if she had us do that?!
And another point...Karyn is hiLLARRIus if you don't already know this. At the completion of our run we were all lamenting the fact that everyone is losing weight except for us. The topic then lead to portion control and Karyn says, "She (deanne) talks about 4 0z of meat?! That's like something I pull out of my tooth!!"
Now that you are all getting ample sleep...on to the next tip from Deanne!
Step #2 – Close the Kitchen After Dinner
One of the best changes you can make for your health and waist line (and believe me it is a really deeply ingrained habit for most people) is to stop any late night snacking.The first thing I need you to do is to make a list of those "things" that you need to accomplish this week (writing thank you notes, cleaning out a closet or drawer, filling out paperwork, putting pictures in photo albums, returning a phone call etc.)
Next, I want you to make a list of things you enjoy doing (reading a book or magazine, talking to friends on the phone, searching the internet, taking a bubble bath, doing a yoga tape, playing cards with your husband, getting a back rub from your husband, knitting, making a new playlist to put on your ipod for your next workout etc.)
Immediately after dinner, I want you to brush your teeth, floss and mouthwash. This is a lot of work, and believe me you will think twice about putting something else in your mouth and having to do it all over again.
Then, I want you to "close" the kitchen as soon as you're finished cleaning (yes, I do want you to brush your teeth before you start doing the dishes as this is often a time where we pick at more food). Clean the dishes, put the food away, turn out the lights and get as far away from the kitchen as possible. Try to arrange the rest of your night's activities outside of the kitchen. This goes for other meal times too. And, by the way, the only place where you should be eating is your kitchen or your dining room at the table, and not while you’re doing anything else (more on that later).
Once your kitchen is closed, get out your lists of "To-Do's" and dive into one of those instead of diving into the pantry or refrigerator. Sometimes I find it easier to work on my projects at night upstairs - the further away from the kitchen the better. Tell yourself once you finish x number of things on your to-do list, then you get to pick something from your "enjoyment list".
After all of this, it's time for bed. And yeah, you're probably starting to feel really hungry right about now. Great!!!! Go to bed and you'll wake up ready to eat a good healthy breakfast. If you go to bed and you're not hungry at all, that should be a signal to you that you ate as many calories as your body needed that day, hence no weight loss. Those little signs of hunger late at night are your body's way of telling you if you don't give it something to eat soon, it will have to dig into that stored fat (oh darnn J).
That urge to eat something at night is only partly hunger. Often, it is the way we reward ourselves at the end of the day, but we should recognize when we are using food for physical hunger and when we are using it for emotional reasons. When we use food for emotional reasons, we don’t make great choices. We tend to choose those food that are overly sugary, fatty and salty because the brain releases more dopamine (the feel good chemical) with these foods. Eating at night is often just a habit, and an enjoyable one at that, but only in the short term. You will eventually learn to get even more enjoyment out of checking things off your to-do list and treating yourself to an enjoyable activity (that doesn't involve food). This is a hard habit to break but one that can give you big results. Keep in mind, when it comes to reaching goals, the reason most people fail is that they sacrifice what they want most in the long term for what they want in the moment. Keep telling yourself this and soon you will find yourself passing on the short term satisfaction for the greater satisfaction of reaching your long term goals!
So...How is your sleep going? I have actually noticed an increase in energy while I exercise with my 7-8 hours of glorious sleep/night. In addition to just giving the zzzz's more hours, I have also benefited from turning down the thermostat. How bout you??
Why Your Mattress May be To Blame for Your Sleep Problems
We spend about a third of our lives sleeping. But how many of us actually pay attention to how we're doing it?
If you've got neck or back pain, restless legs or have just had a hard day, you might be sleeping with the enemy. Making a few quick adjustments in your mattress, pillows and the way you position your body in bed, however, can make a big difference, doctors and sleep experts say.
"Most people don't know how poor their sleep is until they get a good mattress," says Dr. Johnny Benjamin, spinal medical expert and chair of the orthopedics department at the Indian River Medical Center in Vero Beach, Fla.
Underlying Problem Ignoring aches and pains caused by a worn-out mattress or poor sleeping habits can exacerbate the problem.
People who wake up with a stiff neck over time may end up with arthritis and can develop bony spurs that pinch the nerve roots reaching from the neck to the arms, Benjamin says. He recommends for people who sleep in the fetal position to place a pillow between their knees, which takes the stress off their lower backs and hips. Those who sleep on their backs should place a pillow under their knees.
Resting your head on more than one pillow is a bad idea because it puts the neck in an awkward position.
Benjamin suggests using a contoured or cervical pillow, which supports the neck with a gentle C-shaped curve.
Be Choosy
When it comes to mattresses, the most important factors are support and comfort. The mattress should be as firm as you can tolerate, keeping your body in a better position.
"That's why when you go to your grandmother's house and the bed is older than you, your back ends up killing you," Benjamin says. "The mattress is worn out."
To choose a firm bed that's most comfortable, figure out whether you want a pillow top, an added layer of foam, cotton or wool.
Nancy Shark, executive director of the nonprofit Better Sleep Council, says people should reevaluate a mattress every five to seven years, depending on its quality. At that point, the mattress might start showing signs of wear and tear and it's likely your body has changed too.
"As you age, you tend to get extra aches and pains, maybe gain some weight [or] gain or lose a sleep partner," Shark says. "That could have an impact on the type of comfort and support you need."
Helpful Hints
One useful guide is the SLEEP test—select a mattress, lie down in your typical sleep position, evaluate its comfort and support, educate yourself about the selection and shop with your partner to make sure the bed suits you both.
But how much should you spend? As much as you want, it turns out, since spending more is no guarantee you're getting a better product. Just make sure its one you can live with for a long time.
"Sometimes people don't think twice—they'll go and enjoy a day at a spa or do a weekend getaway to relax," Shark says. "But for probably less money, they could get a mattress on which they could get a great night's sleep all-year round."
Not sure if Deanne is just checking to see if we are reading the full articles or not but I could only get to #9 on the 10 tips to Sleeping Better...I am sure #10 was the one to make all the difference...ha.
Just reminding you..there WILL be a prize awarded to the camper who comments most on the blog during this 10 week 2010 session...comment away my friends:)
Ten Ways To Sleep Better
Americans don't get enough sleep. A poll conducted by the National Sleep Foundation in 2002 showed that approximately 74% of the population has trouble sleeping at some point in their lives. And the root of the problem might simply be our lifestyles.
Hectic work schedules, lack of downtime and the change in seasons can make anyone feel more stressed than usual, leading to nocturnal tossing and turning. According to Dr. Gary Zammit, Director for the Sleep Disorders Institute at St. Luke's Roosevelt Hospital in New York City, about 9% to 18% of adults actually suffer from chronic insomnia and aren't able to sleep for a few days or longer.
"Insomnia is associated with deficits in attention, concentration, memory and ability to stay 'on task.' It's also associated with impairments in social and occupational functioning, poor quality of life, increased risk of accidents or injuries, and higher health care costs," he explains.
Insomnia may also be associated with a number of other risks, such as the development of psychiatric disorders like depression and anxiety. Sleep deprivation has also been linked to weight gain and poorly functioning immune systems.
If you find you can't focus at work or you're complaining of being tired or feeling irritable, these can all be signs that you aren't getting enough Zs. Luckily, more ways to treat and beat insomnia are becoming available. Many pharmaceutical companies are continually developing ways to treat insomnia with medication like Sanofi-Aventis' Ambien, and the two latest sleep pills on the market Sepracor's (nasdaq: SEPR - news - people ) Lunesta and Takeda's Rozerem.
It's not insomnia if you're keeping yourself up late at night and then getting up early--that's just a bad routine. But, if you find yourself waking up unrefreshed and if your quality of life is affected because you're irritable or constantly stressed due to lack of sleep, it may be time to take a step back and evaluate your habits. Most of the time, it's our behavior that causes the problem.
"We're always looking to blame or deny what's right in front of our eyes. Caffeine, eating late right before bed, too much alcohol before bedtime--these can cause an insomnia problem because they are varying you in and out of bed time," says Russell Rosenberg, Ph.D. and Director at Northside Hospital Sleep Medicine Institute in Atlanta, Ga. "Even watching news before bed isn't good."
So at the end of the day, and after all the multitasking, try the following tips. In no time you'll be saying goodnight to the world.
Limit Caffeine and Alcohol Intake
You don't have to avoid caffeine, alcohol and tobacco completely, but at least a few hours before bed.
Caffeinated drinks and food such as coffee, tea, sodas and chocolate will keep the mind stimulated much longer than some people think.
And while alcohol may feel like it's putting you to sleep, its sedating effect won't last the whole night. (Honestly, we looked for a doctor who wouldn't agree so we could at least justify a glass of wine!) Nevertheless, here's what Gary Zammit, Ph.D. and director at the Sleep Disorders Institute at St. Luke's RooseveltHospital in New York City had to say: "Wine is a sedative, as are all alcoholic drinks. However, as alcohol blood levels drop, sleep becomes disturbed. There also are real risks associated with the regular use of alcohol, including the development of patterns of abuse and dependence."
It's the same with tobacco too--the best way to get some sleep is to avoid them all.
Consider Cognitive Behavior Therapy
An option that can be used alone or with a prescription medicine, Cognitive Behavior Therapy combines two forms of psychotherapy--cognitive therapy and behavior therapy--to help you overcome any mental and physical problems that may be causing insomnia.
You should see a professional to get more information on how therapy can help conquer sleep.
Set Up The Right Environment
The room you sleep in is vital to getting rest. Make sure it is dark, clean and has good ventilation. Try to keep the air fresh and the room temperature between 60 and 65 degrees for the best sleeping conditions. Make sure you have the right amount of blankets and soft pillows. If it isn't comfortable, you aren't going to sleep.
Don’t Nap
It may sound contradictory because you're looking for ways to get sleep, but taking naps during the day may keep you up later at night. Try to avoid catnaps and get a good night of rest instead.
Exercise Daily
Working at the office might make you sweat mentally, but it's not giving your body enough work. People who work physically strenuous jobs experience fewer problems with insomnia than those with office jobs because their bodies feel exhaustion too.
Try working out for as little as 20 minutes and your body will feel stimulated. Exercise will also help you get more oxygen to relax more. Remember not to exercise at least a couple of hours before bed so that you have time to wind down afterward.
Have a Bedtime Schedule
Your life may not be routine, but your body likes it that way. Try to fall asleep and wake at the same time each day--yes, even on the weekends. Figure out how many hours your body needs to feel rested and schedule your sleep that way, even on nights you don't feel tired--it's good practice and your body will appreciate it.
Keep Bed a Place for Sleep
The bed should be for only one thing: sleep … well, two things--but only for sleep and sex. Many people tend to read, work, watch television, some even eat in their beds, but your mind should never associate it with anything else. Let your mind and body identify that comfy spot with sleep.
Also, don't read or watch television at least 30 minutes before bedtime. Your mind will stay stimulated right after. The best way to fall asleep is to clear your mind of all thoughts--the last thing you want is to lie in bed awake and thinking. If that happens, get up and do something non-stimulating, then try falling asleep again.
Incorporate Relaxation Strategies into your Evenings
There are plenty of ways to relax, yet not enough people do it. You can simply take a bath in warm water containing a cup of bath salts, as long as the water isn't too hot. A nice massage after work or even a quick back rub from your spouse can do the job. Relieving tension and stress will help you clear your mind before bed so you can concentrate on sleep and nothing else. Play soothing music--even ambient noise will drown out street noise--while aromatherapy also has relaxation qualities.
Drink Warm Milk or Herbal Tea
Looks like Mom had it right when you were a kid. Milk contains calcium to help you relax, while the warmth is also soothing. But dairy products aren't always right for everyone--in that case, have a cup of tea. There are many herbal types that are made specifically for sleep aide, but chamomile, anise, fennel and lavender are known for their soothing and relaxing qualities.
Be sure to Check the blog every day this week as there will be new articles and info. related to
this week's bootcamp challenge: get 7.5-8 hours of sleep each night.
Everyone I know who battles with their weight confesses to me that they do not get enough sleep.
Are the two related? Absolutely!”
Does The Lack Of Sleep Make You Fat?
ScienceDaily (Dec. 13, 2004) — The recent rise in obesity may be partly due to the reduced amount of time we spend asleep, according to new research from the University of Bristol, UK.
Dr Shahrad Taheri from BristolUniversity, and colleagues in the United States, examined the role of two key hormones that are involved in regulating appetite – ghrelin and leptin. Ghrelin increases feelings of hunger while leptin acts to suppress appetite. People who habitually slept for 5 hours were found to have 15% more ghrelin than those who slept for 8 hours. They were also found to have 15% less leptin. These hormonal changes may cause increased feelings of hunger, leading to a foraging in the fridge for food. Dr Taheri, lead author of the study, said: "We found that people who slept for shorter durations have reduced leptin and elevated ghrelin. These differences are likely to increase appetite and, in societies where food is readily available, this may contribute to obesity. Individuals who spent less than 8 hours sleeping were shown to have a greater likelihood of being heavier. Good sleep, in combination with other lifestyle modifications may be important in fighting obesity". This is the first large population-based study to show a significant association between sleep duration and metabolic hormones. The research examined over 1000 volunteers under "real life" conditions. Dr Taheri, Clinical Lecturer at Bristol University's Henry Welcome Laboratories, and colleagues at Stanford University and the University of Wisconsin studied volunteers from the Wisconsin Sleep Cohort Study, a population-based study of sleep disorders. The participants underwent continuous sleep monitoring, and reported on their sleep habits through questionnaires and sleep diaries. The results are published in the open-access medical journal Public Library of Science Medicine (7 December, 2004). Over the last 50 years we have reduced the amount of time we spend asleep by up to two hours a night because of increasing pressures on our time (work, school, family, television, computer games and the internet). The research suggests that this lack of sleep may be contributing to the obesity pandemic. Adapted from materials provided by University Of Bristol.
